Kapotasana (Pigeon Posture)

Kapotasana

Kapotasana (Kapotāsana) = Pigeon-Posture

Dṛṣṭi: bhrūmadhye = in the middle of the eye brows

From kneeling.

Inhale and lift up off the feet.

Lift the chest and keep it lifted throughout the posture.

Exhale as you lean back and take the hands/arms above the head and over the head.

Keep lifting the chest as this will take any pressure off the lower back.

Reach towards and take hold of your ankles.

Lower the top of your head to the floor – keep lifting the chest and arching the back strongly (not tense though).

Hold here for up to five breaths.

To come out, release the feet/ankles, push with your hands on your feet, and pull forwards (on your inhale) by using your thigh (quadricep) muscles and lead with your chest and not your head/neck.

Sit down as you exhale.